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Smothered Steak

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If you’re looking to stay lean and not undo all your hard work this summer it doesn’t mean all your meals have to be bland and boring to be effective. With a little effort and creativity there are plenty of lean meats other than boneless skinless chicken breasts.  

Eye of round for one, a delicious yet lean cut of beef that will add variety and flavor to your meals. Chock full of protein and flavor this cut of beef has a mere 4.5 g of fat per 3.5 oz serving. If it’s a training day and you’ve earned your carbs serve with a side of mashed taters.

Nutritional Information per serving*:
Serves 6

Calories:  296, Protein 32 g, Fat 14 g, Carbs 6 g
*does not include potatoes

Ingredients

2 pound of grass fed eye of round roast, cut into 1/2 -3/4″ slices
1 tablespoon tallow or coconut oil
1 large sweet onion, sliced
2 cloves garlic, finely chopped
1/2 pound mushrooms, sliced
1 cup homemade beef stock (or organic store bought)
sea salt & freshly ground black pepper to taste
1 tablespoon non GMO cornstarch
2 tablespoons cold water

Preparation

Slice roast into 1/2 – 3/4″ slices.  Pound each on both sides to tenderize.  Season to taste with salt and pepper.  Heat tallow or coconut oil in cast iron skillet over medium high heat.  Brown steak on both sides and transfer to a plate. Reduce the heat to medium and saute the onions and mushrooms until slightly tender.  Add in the garlic and saute for another minute.

With a spatula push the mushrooms and onions to one side of the skillet, add the steak back to the skillet along with any juices and cover or smother with the mushrooms and onions.
Add in the beef broth. Cover and bake at 300 for 1 and 1/2 hours or until steak is fork tender.

Remove the steak, mushrooms and onions transferring to a bowl or platter and keep warm. Place the skillet with the juices over medium heat.  In a small cup mix the cornstarch with the water.  When the juices just begin to boil stir in the cornstarch mixture and cook for about 1-2 minutes or until thickened adding a little more water if necessary.

If you’ve earned your carbs for the day serve with mashed potatoes. To keep the meal fitting your waistline simply mash the potatoes with a little raw milk or broth; the gravy is so delicious you won’t even miss the butter!